Need help bigtime ! [Forum Archive]

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Need help bigtime !

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Posted by: Hermit

Hello all I am new to the board

I am a 39 yr old fat guy that wants to better his life by getting into shape and lose alot of weight . I am 303 Ibs with 36% bf . I have smoked for 27 yr . I have some goals I want to achive by July and need help doing so . I have one goal beaten already and that is to stop smoking . I am on day 25 without a smoke and don't have the desire anymore to do so . My next goal is to lose some weight and look a little better for summer . I know it is not going to happen over night and it will take alot of work in the gym . I am really excited and can't sleep at night cause I really want to do this . I have read alot on here about eating and have the list of foods to help me out but I am stuck on the way of calculating my maintance level and what % of how much p/f/c to eat . I was never good at math and I have tried to figure this out but still no results on really how to do this...It is all a different lingo for me . I look at the formulas on how to do this but I am serously lost on how . My big goal is to lose 110 Ibs . I have all the time in the world to do this so if it takes more then a yr then so be it but I will and I am going to achive this . I just need some help to get me on my way . I hope there is someone that can help me out ... Thanks for reading my post

Posted by: silencer

I would read this sticky to educate yourself a little better

http://www.ironmagazineforums.com/sh...ad.php?t=21113

I'm not a person who has ever really had to cut..especially to that extent, but from what I have gathered..and I see a few people are on is:

High carb/Low Carb/No carb days.

Its essential that you don't smoke, Drink or Eat a boat load of junk food...otherwise you might as well just not bother... If you are 100 lbs overweight..if you are doing it properly you should see weight lose quite quickly. I think DeadBolt (as I remember his story) and many other people who have had to CUT big time are more suited to answer your question...as I honestly have not done it.

good luck btw.

Posted by: crazy_enough

I think that the best answer I could give u is to read the nutrition stickie...learn when, why and how to eat properly. GOOD job on quitting the smoking...Ive been smoke free since jan 3rd 2003.m Its very easy compared to weight loss!lol

Once u have nutrition down, incorporate physical activity: lift weights about 3 X week and build endurance and cardio vascular capacity by doing cardio within ur target range for fat loss...When U can figure out a routine and an eating plan, post them for comments, feedback etc...People here are always willing to help!

Posted by: Hermit

Pics of myself for the people that like to see before photos

Posted by: DeadBolt

Quote:

Originally Posted by silencer

I think DeadBolt (as I remember his story) and many other people who have had to CUT big time are more suited to answer your question...as I honestly have not done it.

Yes I lost close to 95lbs to reach my all time low a few years back. Crazy has also has a phenominal change...I am always amazed by that.

Crazy pretty much sumed it up...really research and just read as much as possible. Now that you have stopped smoking you wont ever start again if you keep to working out and nutrition. You body will learn to just not want it anymore. Its time to get in shape!!

To be honest with you I didn't count my calories when I lost my weight...I simply exercised, ate 4-5 small meals a day, and kept my fats and carbs low.

What is your current diet like...we know what it was by the looks of ya

just teasin bud we like to have fun around here!! Bust seriously post what a normal day of eating would be like for you from wake up to sleep. As well as your activity level.

For you though I would suggest:

3000 calories
40-40-30 split

1200 cals from proteins = 300g’s of protein
1200 cals from carbs = 300g’s of carbs
600 cals from fats = 65g’s of fats

Split that into 5-6 meals and try to keep your last 2 meals just proteins and fats. Try this for a week or two and track your progress. If you are not losing weight you can lower the cals some.

Print out the grocery list in the stickies and read it...use it...live by it! There is no junk food or crap on that list for a reason....you shouldn't be eating it.

Posted by: thatguy

Good luck with your goals, man!

Posted by: topolo

yeah gl

Posted by: Hermit

Thanks Deadbolt . Thanks to everyone else too

Well I am not doing much right now till the end of the month . I am getting a gym membership at the YMCA . Once I get that I will be working out and getting rid of this old body . Deadbolt I will try what you said and just eat food from the list to see how things go if I am not losing anything I will lower my cals and try that . You all are very inspiring and that is what will keep me motavated .

Posted by: crazy_enough

Having a pre established calorie count for the day works, but like Deadbolt said, I didnt count calories either at first and still lost 150 lbs...but if u must(and its a good idea), u might wanna tally up what u are currently eating first...U know, for a few days, just to see where you stand...I wasnt eating like 6k cals./day before I dropped the weight, I was just eating the wrong foods at the wrong times!And maybe I enjoyed potato chips a little too much!!

40-40-30....Thats 110% deadbolt!!lol

I think that 40-40-20 (the 20% being GOOD fats) is optimal for weight loss, especially when accompanied by physical activity as it provides the fuel that the body needs to function at a higher "rate". Low cal, low carb fad diets work temporarely but dont provide u with enough energy and nutrients to keep your metabolism raving high.The quicker u manage to start moving, so will the pounds!!

Good luck!

Posted by: Deezus

Good luck ol' boy. Hope to see some good results!

Posted by: Dale Mabry

Quote:

Originally Posted by Hermit

Well I am not doing much right now till the end of the month . I am getting a gym membership at the YMCA .

I would recommend against this. Start now if you are motivated, you will thank yourself later. Just do stuff that doesn't require a gym to get you started til you get a membership. Do some hill walks and stuff like that. I imagine there is snow on the ground up there so that would make it even more intense.

Posted by: DeadBolt

Quote:

Originally Posted by Dale Mabry

Don't let off now...just start doing something. Even if its climbing stairs in your house over and over....just start doing soemthing. Thats how I started. I would run the steps of my school after class let out then after a few weeks I dug up some old weights and started to lift...then came the gym membership.

Posted by: DeadBolt

Quote:

Originally Posted by crazy_enough

40-40-30....Thats 110% deadbolt!!lol

It actually is 40-40-20 I just made a typo. If you look at the calculations its factored in as 20 not 30. I just screwed up LOL.

Posted by: crazy_enough

Quote:

Originally Posted by DeadBolt

It actually is 40-40-20 I just made a typo. If you look at the calculations its factored in as 20 not 30. I just screwed up LOL.

I KNOW!lolol You just train so hard, I never get the chance to make fun of you!

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